Warm-up:

200m run, then 3rds of:

5 nose to wall squats, 6 push-up to spiderman, 7 hollow rock

Strength:

Back Squat

5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75%

WOD

3-person team

Complete 3rds each of

500m row

30 wall ball

*Congo line style. Only one partner on row and WB at same time.